MUST-HAVES in every meal

MDF - healthy food

This may be the most important message of the year regarding your eating plan for 2015.
If you use these 4 strategies with every meal, this is like can be your food must haves for college,

1) Pay attention to the cooking method

The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.
Avoid foods prepared like this:

  • Fried and battered
  • Processed and packaged
  • Doused with cream sauce
  • Sauteed

Choose foods that are prepared like this:

  • Grilled
  • Baked
  • Broiled
  • Steamed

2) Your meal should be mostly protein

The bulk of your calories should be coming from a quality source of protein. With the first guideline in mind, these will be high quality, healthfully prepared.

Good choices of protein include:

  • Fish
  • Chicken
  • Turkey
  • Egg
  • Lean red meat
  • Beans

3) Include lots of fiber

Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.
Try these forms of fiber:

  • Salad
  • Seasonal vegetables
  • Fruit
  • Legumes

4)  Food must haves for college – not “Lay off the starches”

Here’s where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods.

Starches to Avoid:

  • Potatoes
  • Pasta
  • Rice and cereal
  • Bread and crackers

For faster results, pair your clean eating with a challenging exercise routine.